Tag: Ironman

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Ironman Lake Placid

Sunday Ride

Another long Sunday ride down, and lots more to go! Felt good the entire ride today. Trying to stay at a steady pace, even when up in the front. Sometimes when I’m in the front I tend to start pushing too hard so I’ve been paying closer attention to the power meter to make sure I don’t get out of my zone.

http://connect.garmin.com/activity/88783703

Nutrtion:
96 oz. EFS Drink
EFS Liquid Shot
Honey Stinger

Per Hour Totals:
Calories: 277
Sodium: 621
Potassium: 365
Chloride: 886
Magnesium: 281
Calcium: 200
Elecrtolyes: 2633

Weight: 163

Categories
Ironman Lake Placid

Back in the pond!

Finally back in the pond, and I hope for the rest of the summer. So nice not have to turn every 25 yards. I wore my wetsuit this morning but it really wasn’t needed. Water temp at the beach was 70 degrees, although there were some reports of colder water by the dam, but who swims at the dam any way? 🙂 Hit the water at 4:45am and did a double, about 4400 yards or 2.5 miles. I swam with Jan on the first crossing and she really pushed me, I thought I was going to take it easy, no such luck. After the swim I ran with Mike back to his house and back for a little over 4.5 miles.

It was a good start to the open water swim season, looking forward to going back on Monday and doing it again 🙂

Weight: 163.4

Categories
Ironman Lake Placid

Rain, short slow run and swim

Rain again this morning, fortunately it held off until I got my very short run in. Woke up late this morning and didn’t get to the gym until 5:20. I was hoping to do a slow 5 mile run, but had to turn it into a slow 5K run so I could be back when the pool opened. I wanted to loosen up my legs a little bit after the long ride yesterday, but didn’t want to go too far or too fast either. Ended up running for a little over 25 minutes. My legs felt heavy and tired, but not sore. Jumped in the pool at 6 and started swimming and felt like I wasn’t going to make it very far. Must have slept funny last night because each pull through the water on the left side hurt. Felt like a pulled muscle in my upper back. I was thinking it was going to be a slow swim, but it actually started to feel about about halfway through the second 500. By the end it didn’t bother me at all, but I can still feel it a little bit now. Good thing I have a massage coming up Wednesday.

http://connect.garmin.com/activity/87504098

Swim workout:
500 warmup
500 pull
500 warmup
500 pull
500 warmup
500 pull
Total: 3000 yards

Weight: 164.5

Categories
Ironman Lake Placid

Sunday long ride

Well, it wasn’t quite raining today, but it wanted to! It was really kind of a miserable day for a ride as the temperature was 48 degrees and only made it to 51. I felt comfortable the entire ride, but never really felt like I could get my legs loose and comfortable. Just one of those days I guess. The ride went up into NH like it did a couple of weeks ago, but on the way home I went a different direction to add a few more miles and get 81 in for the ride.

http://connect.garmin.com/activity/87361627

Nutrition for the ride:
4 bottles of Ironman Perform
1 Honey Stinger
1 Hammer Bar
1 Saltstick cap
1 EFS Liquid SHot 5oz

Per Hour Totals
Calories: 366
Sodium: 340
Potassium: 125
Chloride: 211
Magnesium: 29
Calcium: 38

Weight: 165

Categories
Ironman Lake Placid

Yes, it is still raining

Not much too report today. Did a 1 hour 15 minute ride on the CompuTrainer this morning. It was a recovery ride to recover from the hard ride on tuesday and long run yesterday. The goal was to keep my heart rate under 140 for the entire ride and keep the candence at 90. Really it was just about trying to spin some of the tired/soreness from my legs.

Weight: 164

Categories
Ironman Lake Placid

Rain and more Rain

Looks like it is going to rain all week. I had hoped to start going outside for a few of my rides during the week in the morning, but the weather is just not cooperating. Headed down to the garage again this morning and did a Tempo ride on the CompuTrainer. Pretty much had the Metal Man pace me, except for the fact that I wanted to beat him so pushed a little harder than I probably was supposed to be felt pretty good at the end. The best part of the ride today was that I felt like I kept a good cadence, I was up around 93-94 rpms for the entire ride. Heart rate was pretty high for the last half hour, right around 158-160.

Tempo Ride

Weight: 163.5

Categories
Ironman Lake Placid

Speed? run and swim

Went for my run this morning and thought I might try to pick up the pace since I was on my own today. Felt pretty good after the 1st mile 8:06, then hit the wind heading out to the DHS track, managed a 7:33 into the wind. Mile 3 around the track was ok, other than the rain that started coming down, held 7:02 for that one. Mile 4 heading back to town had some wind at my back for a 6:57 and finally a 6:49 mile back to the Y. 36:29 for 5 miles, I’ll see if I can better than on next Monday. Will post the Garmin results later.

http://connect.garmin.com/activity/86141950

The Swim was just a long 3000 yard swim, held a 1:40 100 pace.
500 warmup
500 pull
1000 free
500 pull
500 free

Weight: 163.5

Categories
Ironman Lake Placid

Ashokan Reservoir Run

In Kingston, NY for the day so it seemed like a good reason to go run along the Dam. It’s nice and quiet up there because for the most part cars are not allowed, there are a few sections, but even there they are few and far between.  Sometimes if you are lucky you can even see the Eagles that nest in the area, unfortunately they have been around for about 2 weeks now.

http://connect.garmin.com/activity/85535772

Categories
Ironman Lake Placid

Swim and a long ride today

Started out the morning at the Andover pool. Mike K. showed up and proceeded to kick my butt up and down the pool. Would think I never learned how to swim the way he just pulls away from me.

Swim workout:
500 swim
500 pull
100 swim
300 pull
—- main set twice —
375 3×125 – free
225 3×75 – free
150 6×50 – free build
Total: 3500 yards

This afternoon I went out before I had to go pick up Mackenzie from school for my long ride of the week. I knew I wasn’t going to be able to make 4 hours but I figured 3 would be good. I head out to Gloucester, used to do this ride quite a bit and like riding in Gloucester. I wish I had more time to ride up into Rockport as well. So, made it down to Gloucester harbor averaging 18.3 for the first 24 miles, was pretty happy with that. When I started out I figured I would average around that for the whole ride. Started heading back and was feeling pretty good. Looked down and noticed I was at 19mph at the 40 mile point. So I picked it up a little more and did the last 15 miles and ended up at 19.2 for the ride. Felt very good through out the ride.

http://connect.garmin.com/activity/85362877

Nutrition: Today I tried out Ironman Perform, since that is what they are using at the Ironman. I like the taste of it, not too sweet. I think I will try it again.
3 bottles of Ironman Perform
1 Honey Stinger bar (First time having one on a ride, thought it was pretty good)
2 Powerbar Gels
2 – Salt Tabs by Saltstick

Weight: 165

Categories
Ironman Lake Placid

Switching Days

I did a swim workout this morning instead of the usual bike ride. For two reasons really. The first was because my legs needed a break after the hard bike workout on Tuesday followed by the long run on Wednesday. I figured I would let them recover for a day and swim. The second reason is that I want to get a long ride in this week and the weekend is looking to busy to get it in. So, it looks like tomorrow afternoon could be the long ride for the week. Not sure yet how far it will be.

The swim workout today was 3100 yards, pretty much doing what I did on Monday. Alternating free and pull 500 yard sets. Then a 100 too cool down. Felt pretty comfortable and was able to do the 3000 yards in 45 minutes.

Weight: 164